Updated: October 06, 2017

Eat 2 scrambled eggs with 1 cup red bell pepper strips; 1 slice whole-grain toast; 1 cup yerba maté tea.

Why scrambled eggs and red peppers?

Choline-rich eggs power up the start of your day and prevent you from cracking under pressure. The nutrient increases the production of acetylcholine, a neurotransmitter that helps minimize anxiety. One cup of red peppers provides three times your daily dose of vitamin C-another nutrient that calms jitters. German researchers recently found that people who loaded up on vitamin C before giving a speech had lower levels of the stress hormone cortisol-a sign that you're feeling relaxed- than those who didn't.


Why whole-grain toast?

"Having a slice first thing can replenish your glycogen stores, which dip overnight," says Somer. Whole grains are an ideal pick, she adds, since their fiber helps you power up with a steady supply of energy all morning.


Why yerba maté?

This tea, made from the leaves of a South American shrub, can help you stay sharp. It brews up nearly as much caffeine as a cup of coffee and has theobromine and theophylline, plant compounds shown to improve memory.

RECIPE: Cauliflower-Red Pepper Frittata Muffin

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